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Calculate your daily calorie needs for maintenance, weight loss, or weight gain based on your profile.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. Weight loss or gain is achieved by adjusting calorie intake relative to TDEE.
Calculate BMR
10×70 + 6.25×170 − 5×30 + 5 = 1,618
= 1,618 cal/day
Apply activity factor
1,618 × 1.55 (moderate activity)
= 2,508 cal/day (TDEE)
Weight loss target
TDEE − 500
= 2,008 cal/day
Weight gain target
TDEE + 500
= 3,008 cal/day
Enter your age, gender, weight, and height.
Select your typical activity level from the options.
View your maintenance, weight loss, and weight gain calorie targets.
Adjust your food intake according to your goal.
30 yr, 70 kg, 170 cm, moderate exercise
28 yr, 60 kg, 165 cm, desk job